We all know we need to limit the amount of fat we consume on a daily basis, but I worry sometimes that people take this to an extreme and try to cut fat completely out of their diets. I hope that’s not any of you, dear Shape Up readers! Our bodies need fat. But they need good fat.
One reader asked:
I am on a national weight-loss program and they recommend we get two teaspoons of oil a day to increase absorption of fat-soluble vitamins. However, they only consider olive oil, canola oil, or (I think) safflower oil as viable sources of those types of fats. I think that things such as avocados and nuts should be included. What does Rachel have to say about this? Thank you! – jennw81
Body by Glamour nutritionist, Rachel Beller, R.D., says that this is correct. “Your weight-loss program is right in encouraging you to have oil in order to help absorb nutrients,” she says. This is why the Body by Glamour plan recommends adding 1 teaspoon of healthy oil (Rachel recommends walnut, olive, avocado and expeller-pressed canola oils and says to steer clear of safflower oil) or a low-fat dressing to your salads and meals. Nuts and avocados should be included in this category as well, but for those interested in losing weight, limiting nut and avocado consumption is a good idea, or you will see the effects of these high-calorie, high-fat foods on your waistline. That’s why I gave up nuts several weeks ago–because I didn’t know how to stop at just a few. “Don’t get me wrong, the kinds of fats you get from nuts and avocado are very healthy,” says Rachel. “But even so, you can still have too much of a good thing.” For a healthy way to incorporate avocado into your diet, however, try two tablespoons of the salad dressing mentioned in this post.
So there you have it, readers! I’m excited to try walnut oil with my salad! How about you? Do you use any of these oils already, or would you consider incorporating them into your diet after reading this? And do you worry about consuming too much or too little fat? Also, are there any other healthy sources of fat we haven’t mentioned that you prefer? And do you have any nutrition-related questions for Rachel? Let me know!
P.S.- Have you read this week’s Food Goal for Body by Glamour? If you’ve slipped up, read it now!
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